Lift your spirits

Weight training is not just for boys. Many women are scared to lift weights fearing a beefy, Miss Universe look will be the result.

'It's impossible', says Virgin Active's national group exercise manager, Gillian Reeves, 'Even big men struggle to get that look and they've got loads of natural testosterone'.

The Journal of Applied Physiology published a study reporting that while weight training doesn't burn as many calories as a cardio workout, it speeds up your metabolism making it easier and faster to lose weight. The more muscle you have the more calories you'll burn.

What you need:

Free weightsGet yourself a set of small dumbbells to get you going. Start small and work your way up as you progress. You don't need to lift heavy weights to get definition.